SOFIE

sofie now

Hi, I’m Sofie Tvarno, a health coach, personal trainer & sports nutritionist.

I’m Danish, living in Athens with my three kids, Fotis, Lukas and Zoi; and as I like to say a happily, divorced single mom.

I was not always what you see today. My journey over the last few years has led me to my own personal transformation; body wise as well as a total life change.

My journey

Just a few years’ back I was working as an exporter and trader of local Greek products. I was “successful” on the surface, yet just underneath I was utterly depressed; burned out, overworked, stressed to a max and over weight. One day it was all just too much; too unbearable, too unhealthy and way too depressing. The time had come to make a change. I chose to get out of my depressed and sickly, stressed condition and really start living a healthy life that would feel good to me.100 to 62

At these photos you can see me after giving birth, 100 kg + versus now at my dream body weight.

On my journey I slowly became healthy, super fit and to my complete surprise – happy. I fell so much in love with the process that my new passion became to learn as much as I could about each step in getting healthy. In leaning about correct nutrition I became a nutritionist. In learning how to get fit, I became a certified personal trainer. In learning how to inspire myself to stick with my goals, I followed lessons in personal coaching. I learned that to help someone reach their dreams, it is so important to set goals and to stay motivated for this important lifestyle change daily.

My voracious appetite to learn more about my favorite subjects, nutrition and fitness, lead me to become a sports nutritionist. I am now taking it one step further and completing my studies in functional medicine. I have fallen completely in love with life, a life and way of living that we all deserve. I have had the honor of helping hundreds of clients reach their dream body and life goals.

Join me and we will make the journey together to shape… your best version of YOU!

Sofie Tvarno

Sports nutritionist - Health coach - Personal trainer

Founder of F.I.T.u™ - rock your body & life with amazing results.

My mission is to bring health & happiness to your world

Receive exclusive optimal health & fitness advice from Sofie

INSTAGRAM

  • Nothing taste as good as being fit & healthy feels‼️
Nothing beats peak performance and optimal health. And who ever keeps insisting of pizza, souvlaki, and general crappy junk is pleasure, has seriously never felt real pleasure, I am just saying 🤷‍♀️
How important is nutrition? 
100 % important, let me make that clear, you are not going to achieve your dream body, ever without it. 
If you are not making the gains you want, you need to invest more time in quantifying exactly what you are putting in your mouth. Get your nutritional meal plan designed specifically for you is the best way to do it, instant results, guaranteed. 
1. Get lean before you decide to get big. Your insulin sensitivity will be much better when you start bulking, you’ll be able to eat more carbs and you’ll fast get to look a lot bigger. 
2. Being lean is not normal in today’s society. This means you need to do things that normal people don’t. You need to pack your own lunch, and be organised with the food, this is where most people can’t manage because it’s a 24/7/365 commitment. It doesn’t have to be difficult, however, it fast just becomes your habit, your way of life. The benefits are huge: your dream body under serious construction, you can see it changing week by week; energy is up, your mood is great, you are full of serotonin and endorphins, your skin is radiant and you feel alive and kicking. 
3. If you really are committed to developing your best body then you should stop searching or ways to train as little as possible and eat as bad as the mass majority. Get your training program designed specifically for you and nutritional meal plan to support it. 
DM me or e-mail me at sofiefitu@gmail.com and let’s get started with incredible steps straight towards your best version www.sofiefitu.com #fit #fitness #lean #leanmuscle #abs #naked #personaltrainer #nutritionist #healthylifestyle #healthylifestyle #health #ripped #strongnotskinny #fitspo #fitfam #transformation #fatloss #fatburn #success #trend #obliques #trainhard #eatclean #mealplanning #getlean #results #goals #summerbody
  • There is no failure‼️
Only current state. What do I mean by this? I have had quite a few clients ashamed to come for a new appointment or to start training again with me, because they were ashamed, that they didn’t follow the plan as supposed to...that they overate at a period, that they “failed”, that they gained body fat and felt they needed to show me how well they went in order to come again. 
I am a scientist, a weird kind 😜 but a scientist, I see only numbers, current state and a challenge to get you from here to there, in the best possible way for you. I love giving you the results you so much crave. If there are going to be set backs, sure, new numbers, let’s start from there...body fat is nothing to be ashamed of, I used to have more than enough of it, now I have less, I prefer it this way 💯🤟🏼💪🏼 DM me or e-mail me at sofiefitu@gmail.com and let’s get started fro where you are now and get to where you dream of being ASAP! Straight towards your best version www.sofiefitu.com #fit #fitness #fitnessmotivation #fitspo #fitfam #healthylifestyle #transformation #success #goals #summerbody #ripped #bikini #lingerie #trend #girlswholift #strongnotskinny #personaltrainer #nutritionist #trainhard #eatclean
  • Dream bodies are build under pressure‼️
It’s hard, the best kind of hard. Sumo-deadlifts from a different angle today 😜 
I love training barefoot because it gives me real stability and contact with the ground to press though. An incredible physique is build by hard work, one step at the time, constantly improving and adding both weight and volume. 
Sumo deadlift benefits:
1. gluteus maximums and quadriceps development. 
2. It minimises lumbar spine stress. Due to the wider stance the lifter is able to open the hip, flex the knees, and keep the hips closer to the bar at the start, ultimately initiating the torso angle of the start position by shifting the demands of the lift from the spine erectors to the quadriceps and glutes. 
The sumo deadlift will enable you to use heavier weights. But remember it is not enough to use heavy weights, you need sufficient volume to stress the fibres involved and exhaust the endurance capacity of the muscle. Enough stress on your legs does wonders: it creates a huge amount of micro trauma, your recovery process speeds up your own naturally produced human growth hormone, which will add to your overall strength and lean muscle mass. Muscle growth is a must do in fat loss: why? It burns huge amounts of energy for you 24/7/365, meaning your metabolism is up and fat loss process is spot on. Plus everyone looks great in muscles. And it’s an incredible feeling getting stronger and stronger. DM me or e-mail me at sofiefitu@gmail.com and let’s get started on the summer body challenge, which incredible steps straight towards your best version www.sofiefitu.com #fit #fitness #results #goals #badass #personaltrainer #sumodeadlift #transformation #results #healthy #fatloss #fatburn #dreambody #glutes #trainhard #liftheavy #eatclean #fitspo #fitfam #success #health #leanmuscle #trend #fitspo #fitfam #train #deadlift #girlswholift #summerbody
  • It’s all up to you‼️ When you start taking care of yourself, you start feeling better, you start looking better, you start attracting better. It’s all up to you. Decide what you want. Decide how healthy, how fit, how incredible, just how amazing you want your life to become. It’s all up to you, if you decide and act upon your dreams and goals. Get a ranger who as been through the diet and fitness jungle, one who has the results you want and let them be your co-driver. Decide. Commit. Act. Succeed. Repeat. You want to lose 10 kg? You’ll lose more and gain an incredible amount of muscle mass and feel like a champ. That’s how you become unstoppable- by placing no limits on yourself. Not just in sports, but in everything you do. I want you to want more and get everything you crave. I don’t care how good you think you are, or how great others think you are - you can improve, and you will. DM me or email me at sofiefitu@gmail.com and let’s get started on the best journey you have ever set out on - the journey towards your best version www.sofiefitu.com #fit #fitness #fitnessmotivation #bikini #personaltrainer #nutrition #nutritionist #trainhard #eatclean #getlean #transformation #success #abs #legs #glutes #girlswholift #leanmuscle #fitspo #fitfam #peakperformance #healthylifestyle #health #summerbody #feelgood #goodvibes #trend
  • Turn food into muscle, not fat‼️
- here I am with gains and food joy 😜💯💪🏼
Your food choice should be your building blocks‼️
Make sure you support your lean muscle gain by with a nutritional meal plan, calculate for your current state aiming straight towards your goal. Get it done for you: 100 % personalised, based upon all your measurements and your training regime aiming straight towards your personal goal. 
DM me or e-mail me at sofiefitu@gmail.com and let’s get started. 
Here are some general guidelines to help your body use your food as building blocks: 
1. Insulin sensitivity is crucial. If your muscle mass is not sensitive to insulin a lot of the food you eat won’t get delivered to your muscles but get stored as body fat. 
2. Get enough protein and healthy fat.
3. Get enough greens and veggies.
4. Supplements like black bean extract lowers blood glucose, prevent the storage of body fat, and maximises muscle nutrient uptake. 
4. Use apple vinegar cider before big meals. 
5. Have psyllium husk once per day and chia seeds, it lowers post meal blood sugar levels. And it cleans your system. 
6. Omega 3 supplement is a must twice a day.
Lets get started with incredibly delicious steps straight towards your best version www.sofiefitu.com #fit #nutritionist #nutrition #mealplanning #eatclean #healthylifestyle #ripped #abs #leanmuscle #gains #fitfam #fitspo #fitness #personaltrainer #transformation #results #health #peakperformance #trend #dreambody
  • Sumo squat jumps‼️ burn 🔥💪🏼💯🤟🏼
- because my goal is lean female incredible legs😜
- What’s your goal? - I work exactly according to your dream body goal‼️
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You want to get to the physique you dream of by this summer? 
Then start right now with the summer body challenge, let’s kick start the process and get those results for you. 
When will you see the results? 
Immediately! Yes, if you want to lose body fat you have outstanding results within two weeks with me. That’s how I work. 
I have an amazing offer right now:
‼️ 50 % off on all nutritional meal plans, training programs and prepaid personal training for a month. The offer starts now and is on for the next 10 days.‼️
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Let’s make those plans, mindset, nutrition and training, get started with incredible steps straight towards your best version. Let’s kick start the process and get started now www.sofiefitu.com #fit #fitness #summerbody #summerbodychallenge #fitfam #fitspo #training #legday #personaltrainer #leanmuscle #gains #ripped #goals #dreambody #fatloss #fatburn #healthylifestyle #transformation #success #mealplanning #nutrition